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28
11
2019

CrossFit : Fri 29/11 – Massage at CrossFit SFS

By Scotty 0

We are pleased to announce that we now have an in house massage therapist within CrossFit SFS, Strive 45.

Luke will only be here for a few months but is available most days for massage. Come and see me and I will give you his details to book in

CrossFit SFS – Workout of the day

Warm-up (5-25 mins):

3 rounds:
60 sec on a machine of your choice
20 sec plank hold
20 sec side plank (left)
20 sec side plank (right)
10 x Tempo Single Arm Dumbbell Deadlifts (5 per side, 3 sec down/3 sec up)

Then;
3 rounds:
4 x Deadlifts (increase weight each round)
4 x Burpees

Metcon : “Donny” (Time)
21-15-9-9-15-21

Deadlift 102/85kg
Burpee

author: Scotty

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